Indlela Yokusebenzisa Imbewu Ye-Chia Ekudleni Kwenu
Nakuba isitshalo se-chia sidume kakhulu ngokusetshenziswa kwayo njenge-Chia Pet, abantu baqala ukuthola izinzuzo zezempilo zembewu yayo. Eqinisweni, abanye abantu bathi ukufaka imbewu ye-chia ekudleni kwabo kunciphisa izimpawu zabo zokuqashwa okungapheli . Bona ukuthi ucwaningo luthini mayelana nezinzuzo zezempilo zezinhlamvu ze-chia.
Iyini Imbewu YamaChia?
Imbewu ye-Chia yimibala encane emnyama nemhlophe efana nobukhulu bezinhlamvu ze-poppy.
Ziyizimbewu ezivela esitshalweni, uSalvia hispanica L. Njengoba kusetshenziswe isikhathi eside ukusetshenziselwa eMexico naseGuatemala, imbewu ye-chia iye yakuthola ukuthandwa kwamanye amazwe ngenxa yokuthi imthombo omuhle wama-fatty acids, ama-antioxidants, kanye ne- fiber dietary . Imbewu ye-Chia nayo ingumthombo omuhle we-calcium, i-magnesium, i-phosphorus ne-potassium. Abakhiqizi bokudla baye baqala ukungeza imbewu ye-chia ku okusanhlamvu, izimpahla ezibhaka, ama-juice nezithelo kanye ne-yogurt.
Izinzuzo zezempilo eChia
Ngokusekelwe izinga labo eliphakeme lama-fatty acids ama-omega-3, kucatshangwa ukuthi imbewu ye-chia iyasiza ekunciphiseni ukuvuvukala nokukhuthaza impilo yengqondo. Ngezinga labo eliphakeme lama-antioxidants, imbewu ye-chia ingasiza ekunciphiseni ingozi yomdlavuza. Izinga labo eliphezulu le-fiber libonisa ukuthi bangase babe nezinzuzo zempilo yokugaya futhi banciphise umthelela omubi ushukela emazingeni kashukela egazini.
Kubalulekile ukuthi uqaphele ukuthi kukhona ucwaningo oluthile oluthinta ngokuqondile imbewu ye-chia kulezi zinzuzo ezifakiwe.
Ezinye izifundo zokuqala zibonise imiphumela ehlanganisiwe ngokwembewu ye-chia ekhuthaza ukulahlekelwa kwesisindo. Ezinye izifundo zokuqala zibonise ukuthi ukudla imbewu ye-chia kungaholela ekunciphiseni kwe- triglycerides namazinga e- sugarprintal postpandial , omabili azosekela umbono wokuthi imbewu ye-chia inhle empilweni yempilo.
Ukucwaninga nge-Chia ne-Constipation
Ngenkathi kunama-anecdotes we-IBS iziguli ezithi imbewu ye-chia iye yaba nethonya elihle kakhulu kumasistimu awo, akakho okwamanje abonakala sengathi yizifundo zocwaningo ukuze kubuyele lokhu. I-Flaxseed , eyabelana ngezimfanelo ezifanayo ze-omega-3, inokusekelwa okucwaninga okulinganiselwe kokunciphisa ukuqotshwa.
Kungani izinhlamvu ze-chia zingase zisize ukuqothulwa? Lapho imbewu ye-chia ithola amanzi, ihamba ngendlela efanayo. Lokhu kungasiza ngokubunjwa kwe-stool ngokufanele, ngamanye amazwi, ukugcina izihlalo ezisezingeni eliphezulu nokulula ukudlula. Ukwengeza, iningi le-fiber ezinhlamvu ze-chia yi -fibre ehlanganisiwe . I-fibre e-soluble icatshangwa ukuthi iyindlela ebekezeleleka kakhulu ye-fiber kubantu abanayo i-IBS.
Ukucwaninga okulinganiselwe kuze kube yimanje akubonanga noma yimiphi imiphumela emibi yokudla i-chia. Ngakho-ke, ngaphandle kokuba unesifo sokungenwa kwemithwalo yembewu, kungase kudingeke uzame.
Indlela Yokudla Imbewu Ye-Chia
Nazi ezinye iziphakamiso zokufaka imbewu ye-chia ekudleni kwakho kwansuku zonke:
- Qala kancane ukuvumela isikhathi sakho sesistimu ukuba ulungise.
- Ngokusho kwezinkombandlela ze-US Dietary Guidelines, ukunciphisa ukungenisa kwakho kwezipuni ezintathu ngosuku.
- Qinisekisa ukuthi uphuze amanzi amaningi.
- Ngokungafani ne-flaxse, imbewu ye-chia ayidingi ukuba izuze ukuzuza ezinkambeni zabo zokudla okunomsoco.
- Ungase ufune ukubeka kuqala imbewu ngaphambi kokudla ukuze ukwandise izimfanelo zabo ezifana ne-gel.
- Ungangezela imbewu ye-chia kuma-smoothies, uwadle njenge-pudding, ufafaza okusanhlamvu noma isaladi, noma uwafake kwimpahla ebhaka.
> Imithombo:
> Ali, N. et.al. "Ikusasa Elithembisayo le-Chia, uSalvia > hispanica > L." Journal of Biomedicine ne-Biotechnology 2012 2012: 171956.
> "Umbiko Oyisisekelo: 12006, Imbewu, imbewu ye-chia, eyomisiwe" Isevisi Yokucwaninga Ngezolimo, uMnyango Wezolimo We-United States: I-National Nutrient Database ye-Standard Reference
> Rao SSC, Yu S, Fedewa A. Ukubuyekezwa kwesistimu: ukudla > fiber > kanye nokudla okufingqiwe kwe-FODMAP ekulawulweni kokuqokwa kanye nesifo sofuba esiswini. I-Pharmaceutical Pharmacy & Therapeutics . 2015; 41 (12): 1256-1270. i-doi: 10.1111 / apt.13167.